BACKPACK ABUSE: HOW TO SAVE YOUR BODY

My family asked for backpack tips and this is what I told them:
Don't treat backpacks like shoes.
Please!

Ask any woman. There's probably a history of pain between her and her shoes.
Women are notorious for:
--Buying shoes that are too small or narrow (and dreaming the shoes will "stretch").
--Loading shoes in bizarre ways (the swayback look).
--Using shoes for purposes they were never designed for (stilettos for anything but making an entrance and exit).
--Wearing shoes improperly (weight on the wrong part of the foot = bunions and bad toes).

Now as painful as all this may seem, it can get worse. Applying this same approach to buying and using backpacks can result in a miserable, crooked, tired body.

So let's review the most important backpack tips:
1) Fit
For a backpack to be effective, it must fit.
Otherwise it's just an expensive, heavy, lopsided bag that can cause backaches.
Parents who are not aware of this first step are often trying to do the right thing by buying a backpack for their child, but without the right fit, this can actually cause harm.

a) The width should not be greater than the child's body, try not to buy a size that's too big thinking the child will grow into the pack.
b) Two wide, padded shoulder straps are important so that straps don't dig into their shoulders.
c) An additional band around the waist can help distribute the weight more evenly.
d) Padded backs can help provide cushioning and protection.
e) The pack's weight is light, but because it's well-made, not flimsy.

2) Loading

In my practice I encourage kids to bring their backpacks in so we can demo how to pack them. Note that the proper maximun weight for loaded backpacks should not exceed 15 percent of the child's weight.

a) The heaviest books/objects go on the bottom of the pack, closest to the child's core strength.

b) With multiple compartments, be sure to distribute the weight evenly, from bottom to top.

c) Be sure to clean out the backpacks on a regular basis, as they tend to acquire 'stuff.'

3) Lifting

Just like grown-ups who are advised to 'lift with their legs' - a child can help avoid injury by facing the backpack, bending the knees, and then picking it up so they may slip into both straps.

4) Wearing

a) If a child is leaning forward, back, or to one side, the pack is either too heavy or packed improperly and needs to be looked at.

b) Wearing only one strap, or carring a loaded backpack by one hand is not ideal. This exta weight asks the body to compensate by leaning to one side, and can cause muscle spasms and spinal rotation. Wearing the backpack properly is critical to it's effectiveness.

There's a growing body of research on the impact of backpacks on children's health. Early reports indicate that back pain prevelance is higher in girls than boys, excess load can create changes in cervical curves and stress on pelvic joints, and as weight and posture impact pulmonary mechanics, significant increase in oxygen consumption is reported in children who use backpacks.

For more research on children, backpacks and posture, backpacks and back pain, visit this great site: http://backpacksafe.com/N5_News_Detail.asp?pid=6&ID=7

These backpack tips also work for big kids (adults), following these simple steps can help keep backs healthy and happy. Just think FLLW: fit, load, lift, and wear, it's easy.

Now, about those shoes......

Be Spine Tingling,

Dr. Madeline Behrendt /iwomenfilm@gmail.com

For information and education only.